• Joseph Luna

The Winterbox friendly was awesome:)!!! Thank you everyone who helped in anyway. Was great all the w


Monday 

B)Over head pause squats (3sec)

C)21-15-9 

Cal row

Thrusters 95/65

15-12-9

Hang squat cleans 

Cal row

12-9-6

Burpees over bar

Overhead squats

Tuesday

Push press 

Work up to cycling a heavy triple

B)5 rounds (E4MOM)

15 hr push ups

18 front racked lunges 75/45

100m med ball run 20/14

Wednesday 

Work up appropriate weights and skills for the wod. 

Thirsty booty Thursday

Bulgarian Squats 5x8-12 reps e/leg

Hand stand hold 4x :30sec cumulative if needed

B)5x

20 sit ups

20 Box jumps 24/20

Donut shop farmer carry 70/53

Friday 

Work to a heavy Clean and Jerk

B)4x

30/24 cal row/bike

15 toes to bar 

7 power clean and jerks. 145/100

Saturday 

Max out Saturday 

B)Battle ground train for autism wod 1

1 person on Bike/row 

Person 1 completes 1 full round then they switch. Receiving 2 scores,,,  calories and rounds/reps. 

10 thrusters 115/85, 95/75, 65/35

10 toes to bar 

10 wall balls

10 pull ups

11am yoga on all Saturdays

Sunday

Open gym 9-11am


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